Air Squat with Spealler

If you have a minute between shoplifters at the CTC and crashes on 82nd, this video about the squat is short and great. Squats are an antidote to too much turkey and pumpkin pie. 

2013-11-21

It's almost Friday!

Great effort by everyone yesterday.  It was fun to watch.

Today's WOD is borrowed from the fine folks at Crossfit PFB in Sandy, OR

Warm-up is a 400 and group stretch

WOD

5 Rounds for time

Run 400
20 Burpees
15 KBS  53/35

25 minute time limit for completion

2013-11-20

Meet downstairs at 1610. 
The weather man says it's going to be nice!
Men need a 45 pound plate; women 25.  You may need to bring them down.

Warm up with a 400, followed by 5 lunges on each leg and 10 PVC pass throughs.

WOD

50m lunges (All lunges done with weight locked out overhead )

21 T2B

Run 400

50m lunges

15 T2B

Run 400

50m lunges

9 T2B

Run 400

(Estimate 25 meters from the pull up bars so you can do lunges out and back from the bars)

2013-11-19

Meet upstairs at 1610

Warm up with the jump rope. 
100 DU or 200 SU.  Make at least 20 attempts to string some together. Stretch as a group.

WOD

5 Rounds for Time

6- Strict Shoulder Press  95/65
12-Med Ball Clean  14/20
18-Sit-ups

2013-11-18

Happy Monday!

Meet downstairs at 1410hrs
400 meter run for a warmup

Back squat 5-5-3-1, working toward one rep max

WOD

10 minute AMRAP

5 Pull-ups
10 HR push ups
15 SDHP 53/35

2013-11-14 Celebration of Life

Today 1000s of officers from the NW will be joining Robert Libke's family and the community for a celebration of his life.  The whole CrossFit community stands with our brothers and sisters at CrossFit 1850 as they mourn, heal, and celebrate.

If you need a workout today, consider doing a hero WOD.  Randy is named after another officer who fell in the line of duty, Officer Randy Simmons of the LAPD. 

2013-11-13

Meet upstairs at 1610

Warmup:
PVC Warmup
500 single unders

Three rounds of:

1 minute of ME pushups
rest 30 seconds
1 minute of ME plyo pushups
reset 30 seconds
1 minute ME of squats
rest 30 seconds
1 minute ME of box jumps
rest 30 seconds
1 minute ME situps
rest 30 seconds
1 minute ME V-ups
rest three minutes

2013-11-12

This week is likely to be a good test of your ability to manage your available workout time and your network of fellow CrossFitters to get your WOD on when you can as everyone prepares for Thursday's celebration of life for OCPD Officer Robert Libke.  Thanks to those that have been working tirelessly to make this an appropriate event to reflect such enormous sacrifice.  

Meet upstairs at 1610

Warmup:

PVC Warmup
Row 500m

Front squat

5, 5, 5, 20

AMRAP 8 minutes

16 burpees
12 squats
8 dumbbell push press

2013-11-07

Meet upstairs at 1610

Warmup:
PVC Warmup
3 rounds not for time of--
1 minute plank
10 walking lunges

Tabata This:

Pushups
Squats
Burpees
Situps
KBS

(Straight Through--10 seconds between each round)

This has been a stressful week for lots of folks around here.  This is a good time to have a solid routine that you can stick with to maintain your nutrition and WODs.  Don't forget sleep!  Here is a post from the Psychology WOD that is a good reminder that sleep is not just rest: Get Better While You Sleep

2013-11-05

Meet upstairs at 1610

Warmup:

PVC Warmup
Three rounds not for time of
--10 PVC OHS
--20 m bear crawl

WOD:

Row 1000m for time

Run 800m for time

Row 500m for time

Run 400m for time

Rest time is the transition up and down the stairs. If you have to wait for a rower, tell those rowing to hurry, because you are doing 10 KBS every minute on the minute while you wait!

2013-11-04 End of Watch

Tremendous sadness at the passing today of Officer Robert Libke of the Oregon City Police. 

                               This second picture take by Oregonian reporter Steve Mayes on
                               Halloween 2013 of Officer Libke passing out candy to the kids.


“I am deeply saddened to hear that Officer Robert Libke has died from injuries sustained in the line of duty. Officer Libke protected and served his fellow citizens, and the bravery and professionalism he brought to the Oregon City Police Department was matched only by his commitment to his community. I am humbled by his sacrifice and courage, and my thoughts are with his family, his friends, and his fellow Oregon City police officers.”

Oregon Governor John Kitzhaber

2013-11-03 Thoughts and Prayers

Our thoughts and prayers are with our brothers and sisters with Oregon City Police and CrossFit 1850.  We are especially concerned for the family of the officer shot today in Oregon City and we are all hoping for the best.